幸福资本:成功克服恶习的20种方法

Commit for a Month. Thirty days is all you need to make a habit change permanent. Less time than that and the new alternative might not be hardwired into your brain. More time and any failures to last are usually a failure of strategy, not duration.
1. 一个月，你只要30天，30天就能让坏习惯彻底滚蛋。时间太短可能无法让这种变化固定在大脑中，而很长时间仍然无法形成好习惯就是策略的问题，与时间关系不大。

Replace What You Lose. Your habits fulfill needs. When you suddenly cause a change, you may inadvertently cut them out. Before you make a change, write down all the benefits you currently get from your bad habit and make sure they are retained going into the new habit.
2. 所得所失，形成习惯必然有形成这种习惯的原因，不管这种习惯是好是坏，而其实坏习惯也并非一无是处。但当人准备大刀阔斧改掉坏习惯时，却往往忘了为什么养成了这种习惯。所有在想改变习惯时，首先记下我从当前这种习惯中得到了什么好处，而在制定新习惯时务必要保留这些既得利益。

Start Small . Changing habits isn’’t a matter of willpower, but patience and strategy. Don’’t expect to overhaul your diet, exercise or thinking patterns in a day. Tackle one habit at a time.
3. 小事做起，意志不能改变习惯，我们需要的是耐心和策略，还是甭想一天之内彻底解决自己饮食，运动和思维方式的问题吧，一次解决一个，一个一个解决。

Know the Benefits. Get clear in your mind what the benefits are of making a change. If making a change rationally seems good but it doesn’’t feel good, it won’’t stick. Emotions have more power than many of us realize.
4. 知其所益，头脑清楚改变习惯有什么益处，如果某个习惯的改变只合理不合情，那还不如不变呢。情绪的力量比我们想象的要大得多。

Write it Down . Winston Churchill once said, ““Plans are useless, planning is invaluable.”” Writing out any commitments you make will give you clarity both to what you desire and how you intend to do it.
5. 写下来，温斯顿.丘吉尔说过“纸上谈兵没有用，只有行动起来才算数。”把你许诺给自己的东西，包括我要得到的和我要做的的都写下来，开始干活。

Swish. A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.
6. Swish.这是身心语言程序学的一个方法。表演你现有的坏习惯,接着再表演当你有戒掉坏习惯改成好习惯后的样子,把它们拍下来。最后再把你很HIGH的样子拍进去。当你看着自己拿起香烟，然后立刻扔掉, 轻叩手指，然后锻炼身体自由呼吸时心情无比畅快。多拍几遍，多看几遍吧, 直到不用看见你的坏习惯就能因拥有好习惯而心情舒畅。

Tell a Friend . Get some leverage on yourself. Tell a friend your plan so you will be more likely to commit to the change.
7.告诉朋友，分担一些压力。告诉一个朋友你的计划，你就更可能去执行新习惯。

Make it an Experiment. Be a scientist. Just try the new habit to see what it will be like, rather than a great emotional struggle. This will help keep you focused on conditioning the trial and allow you to view results with less bias.
8.“习惯改变”试验。像科学家一样, 把培养习惯当作一次尝试, 而非一个心理斗争。这将有利于你关注试验的状态，而不是用有色眼镜看待斗争结果。

If at First You Don’’t Succeed… Most big changes aren’’t going to happen the first time. It took me three attempts before I finally stuck on with exercising regularly. Now I love it. Don’’t be too hard on yourself if you fail the first time; just tweak your approach and go again.
9.如果第一次失利了。伟大的改变都不是一次成功的。我试了三次才成功地培养起坚持有规律锻炼的习惯，现在我爱死它了。即使第一次失败了，别灰心，调整一下，再来一次。

Get Out of Hazard Zones. Get yourself out of situations that can trigger your old habit. Remove junk food from your house. Don’’t go to places where you might break your budget. This isn’’t always possible, but do your best to avoid temptation.
10.远离危险区。远离那些可能再次触动你旧情怀的东西。把垃圾食品从冰箱里清出去，不要去让你花大手笔的地方。虽然总是不完全能避免，但还是尽量吧。

Use “But”. A prominent habit-changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “”but”” to interrupt it. “”I’’m no good at this, but, if I work at it I might get better later.””
11.使用”但是”。一位杰出的习惯专家曾经告诉我一个行之有效的方法:每当你想到坏东西时,使用”但是”来改变你的想法。比方说:”我对这个一窍不通,但是,我尝试一下说不定可以做好它。”

Know the Pain. Feel what will happen to you if you don’t make a change. Use your imagination to enhance the image of your results should you do nothing.
12.了解其坏。想像你一直保持这些坏习惯，会有什么下场。并且不断地加强你对它的坏处的了解,值得你意识到要求改变它。

Add Role Models. Start spending more time with people who live the way you want to live. Join groups and find mentors who have already adapted the habits you want to take on. They can be invaluable in giving you the positive reinforcement and guidance you need.
13.模范作用。近朱者赤。参加学习小组，接受那些已经成功培养好习惯的朋友的指教。模范会给你无尽的阳光和力量。

Stay Consistent . Try to keep as many aspects of your habit in control when conditioning to make the associations stronger. For the first month don’’t just exercise a few times a week, but every day. Do things at the same time and in the same pattern to ensure your results stick.
14.保持连贯。尽量把培养习惯中所有的因素都考虑周全,使习惯培养的过程保持连贯。比如培养坚持锻炼的习惯，第一个月内不能一周锻炼几次，而是要天天坚持。并保证同一时间同一运动量。

Keep it Simple Stupid!. Habits should be one or two rules, not 20. If your plan looks like a User License Agreement from Microsoft, it’’s probably too long. Keep changes simple so they will be easier to adhere to.
15.简易。建立习惯的要求只需要一两条就可以了，而绝对不是20条，千万不要让计划像Microsoft的用户使用协议那么长。保持简单,更容易坚持。

Remind Yourself. Put reminders of your habit around you. After spending a few years changing many habits, I’’ve learned that one of the biggest ways I’’ve failed is simply a poor memory. Forgetting to run a trial one day leads to two until your back where you started. Put up Post-It notes, affirmations or whatever you need to stay consistent.
16.提醒自己。把备忘录放在身边，防止自己忘记。在这几年的习惯培养中，我发自己最大的缺点便是健忘。差记性简直成了我失败的代名词，一天不坚持，两天来补也没用。所以搞一个备忘录，或者其他能提醒自己的方法。

Motivate Yourself. Get the motivation when things get tough. Check out 20 Motivation Hacks for some good ways to do that.
17.激励自己。当前进之路困难重重时，不要忘记为自己加油鼓气，激励自己。

Break Down Your Goals. Use habits to get your goals. Break down your goal to be wealthy into habits of investing, frugality and entrepreneurship.
18.改变目标。习惯是为目标服务的，如果把目标改变为投资，节俭和企业家精神，你所培养的习惯自然会帮你变得富有。

Don’’t Strive for Perfection. Focus on the habits that are important and minimize those that aren’’t. I’’ve changed many major habits, but I’’ve also learned to let minor problems exist if they distract me from the bigger picture.
19.不要太追求完美。不要因小失大。一些小的瑕疵并不是那么急于修整，你可以慢慢再改，我改了很多大毛病，而我也发现小毛病并不是那么太要命。

Do it Now. Waiting for life? The best way to learn how to change those stubborn habits in your life is to practice. Make a change now and in a month you can have a completely new way of living.
20.现在。还需要等待什么?只有实践才是改变那些屡教不改的坏习惯的最好方法。现在就开始那一个坏习惯开刀吧，幸福生活就在不远处。